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Foods With Potassium: 5 Nutrient-Rich Dishes

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Got muscle cramps? Stock up on these high-potassium foods to help you up your intake of this essential mineral.

by
Marissa Lippert, R.D. 1 / 6

Making sure you’ve got enough potassium in your diet is akin to showering daily and keeping the fridge stocked with beer at all times—that is, an absolute essential. And here’s why.

Potassium is a high and mighty mineral, given that it plays a significant role in some of the body’s most important functions: it aids in muscle development and energy metabolism, keeps your electrolytes balanced, and ensures that your heart is ticking as it should.

Plus, if you make sure you get enough of it, you could probably kiss those pesky little muscle cramps goodbye. Sign me up you say?

You need about 4,700 mgs of potassium daily, and lucky for you, it’s a synch to get it without overthinking your diet—or eating piles of bananas. Here, five simple ways to get it in.

Sweet Potatoes

1 medium sweet potato has 15% of your daily value

These sweet and savory complex carbohydrates will keep you energized and satisfied, and luckily for you, cooking them up is pretty simple. Just cut them into round slices, then toss with olive oil, salt, chili powder and cayenne pepper. Roast at 400 degrees for 25 minutes and you have yourself a spicy side or snack.

Avocado

½ an avocado provides 14% of your daily value

Yes, even more reason to top those tacos with guac or stack a few slices on your turkey sandwich, because—aside from that extra dose of heart-healthy fats—you’re getting a good serving of potassium too. (Need more ideas? We’ve got some other ways to up your avocado game.)

Beans and Lentils

1 cup of lentils or pinto beans contains 15% of your daily value

How the hell do you eat these beans? It’s easier than it sounds. Have some lentil soup or veggie chili at lunchtime—or toss some pinto beans into a soft taco shell with rice, cheese, and chicken.

Salmon

6 ounces of wild salmon contains 15% of your daily value

You already know you should eat more fish, so grill up a salmon steak once or twice a week for a protein-rich, potassium-packed meal that will also help to enhance your six-pack.

Papaya

1 papaya contains 781 milligrams or 16% of your daily value

Reach for some cut papaya for a sweet afternoon energy boost, or pair it with some protein (like Greek yogurt) to replenish electrolytes and repair muscles after a tough workout.